Upper-body strengthening (20 mins - Intermediate)

Intermediate 19 minutes
article rating 4.4/5 376

Here's a dedicated upper-body workout!
Say goodbye to flabby arms and hunched shoulders! Your posture will be better, while your shoulders, biceps and triceps will be more toned and sculpted.

This is a level 2 workout (intermediate) and takes 20 minutes. You'll need a set of dumbbells or, if you don't have any, some small bottles of water.

As soon as you feel comfortable with this workout, I recommend moving up to level 3!

Enjoy your workout!

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    Walkouts (1 min)
  • 02
    Side plank twist (1 min)
  • 03
    Jogging on the spot (1 min)
  • 04
    Jumping jacks with arms (1 min)
  • 05
    Two-arm standing rows (30 sec)
  • 06
    Triceps press-ups (30 sec)
  • 07
    Plank on your knees (30 sec)
  • 08
    Dumbbell flies (30 sec)
  • 09
    Static glute bridge (30 sec)
  • 10
    Recovery (1 min)
  • 11
    Back fly (30 sec)
  • 12
    Overhead press (30 sec)
  • 13
    Lateral raise (30 sec)
  • 14
    Plank on your knees (30 sec)
  • 15
    Superman (30 sec)
  • 16
    Child's pose (20 sec)
  • 17
    Cat pose (20 sec)
  • 18
    Shoulder stretch (20 sec)
  • 19
    Back stretch (20 sec)
  • 20
    Side stretch (20 sec)
  • 21
    Spine lengthening stretch (20 sec)

Coach advice

"Remember to drink plenty after this workout and either rest for 48 hours before doing it again, or alternate it with a lower-body workout."
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